Summary
Highlights
The video starts with a brief explanation of tendon training science, highlighting that effective training can stimulate the rebuilding of healthy tendon tissue. This process, called collagen synthesis, relies on three key factors: time, tension, and volume.
The speaker details the three crucial elements: 1) Time (30-second isometric holds or slow controlled movements to stimulate stress relaxation and collagen synthesis), 2) Tension (at least 70% contraction strength or 7 out of 10 intensity to effectively stimulate the tendon), and 3) Volume (three to six sets, three times per week, performed consistently as part of your normal workout routine).
The video then moves into specific exercises for lower body tendons. These include the Johnson calf raise for the Achilles tendon, calf raises with toes extended on a wedge for the plantar fascia, leg extensions (or single leg wall sit) for the patellar tendon, long lever bridges for the hamstring tendons, Copenhagen plank for adductors, side plank leg lifts for the glute medius, and hip flexor rock backs for hip flexors.
The video continues with exercises for upper body tendons. These include the open can front raise for the bicep tendon, wall push for the rotator cuff (with a straight-arm variation for the supraspinatus), and triceps press down isometric for the tricep tendon.
For wrist and elbow tendons, the video recommends wrist extension and wrist supination (using items like a golf club or bat) for tennis elbow (outside of the elbow). For the medial elbow, crucial for grip-intensive sports, wrist flexion (via hanging or hangboarding) and wrist pronation (again, using a golf club or similar) are suggested.
Finally, the video highlights three important details: 1) Plan for at least 3 months to see full results due to the slow healing nature of tendons, 2) Maintain tendon health with three sets of 30 seconds one or two times per week even after healing, and 3) Consider a collagen supplement (15 grams, 1-2 hours before training) as research suggests it can improve outcomes for tendinopathy.